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2004/05/28, 01:44 PM
I'm a 5'10" male, medium frame. I'd always been heavy, but by the time I reached age 19 I peaked at 265 pounds last year. Something finally clicked in me and I started a low-cal light exercise routine and got down to 175 pounds. I stopped exercising, started eating bad again, and went back up to 195. Well I finally figured out I have to continue to exercise and eat healthy after I lost the weight - right now I'm 20 years old and down to 165 pounds. I eat lots of vegetables and fruits, whole grains, stay away from sugary and processed foods, etc.
What I really need help with now is how to get my body into shape - I'm by no means fat anymore, however I've still got some pudge on my stomach and sides that I would like to turn into lean muscle. Currently I'm doing free weights, crunches, etc (basic chest and stomach exercises) 3-4 times a week, and doing light cardio (walking, ellipse machine) 3-4 times a week as well.
What type of exercises should I look to be doing, as well as what type of nutrients should I be eating? I just started taking a whey protein diet supplement to increase my protein, but I'm still currently eating fairly low calories, including very few simple-carbs and fats. Right now I eat about 800 calories a day (I know that's very very low but I haven't had a problem with fatigue or lean muscle reduction so it seems to work for me).
Any advice, tips, etc are appreciated.
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2004/05/28, 01:49 PM
800 calories a day is considered starving yourself, and you will not be able to build muscle with an intake that low. Your body will hang on to every ounce of food you put into your mouth, which is probably why although you have lost weight, you still have pudge around the middle. YOu need to up your calories to at least 1200-1500 a day, and start lifting harder.IMO
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2004/05/28, 01:59 PM
For your current weight, 1750 cals per day would be your approximate maintainance number. Thats just to breath, and sleep. You need to add callories for cardio and lifting. The most important thing is to eat the right food. Try not to eat it if it comes ready to eat from a box or a bag.
Cristal is exactly right about starving your body. Why don't you fill out your personal and nutritional profiles, pick an FT exercise program and see how it works. The nutritional guidlines will tell you how much and what kinds of food to eat. Welcome to FT and good luck.
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Foolish consistancies are the hobgoblins of small minds.
Charlie
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2004/05/28, 02:08 PM
Yep, need to add the right kind of calories because your body will actually burn more fat if you do. Your body will have to work harder to break down the food which happens by increasing your metabolism. Eating protein, starchy carbs, lean-fibrous carbs, and a little fat at each meal will accomplish this.
Also, lift and gain the muscle because lean muscle actually helps to burn fat. The more lean muscle you have, the more of a fat burning machine you will become.
Listen to Charlie and get on one of the excercise prorams and trust in it. Just do it for a few months and you may be surprised!
Good Luck! :dumbbell:
Rich
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2004/05/28, 05:38 PM
I know that everyone here is telling you to eat more and it might sound strange to you. Eating more makes us fat right? That's what we've always been told right? Well, it's not necessarily true. Eating more crap will make you fat, but if you eat veggies and lean meats, you can eat alot more than you are eating now, and if you work out with a ft program, you'll reach your goals.
I'm severely overweight. I have been working out for almost 3 months. I'm not losing anything. Know why? Because until yesterday, I hadn't really given alot of thought to the fact that I might not be eating enough. I'm not eating nearly enough. Probably half of what this website tells me too. PLEASE believe the advise of the others here. Eat more. Just make sure it's the good stuff. Check out the Bodybuilders Grocery List on this site. And enjoy!
Good luck and keep us posted.
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2004/05/29, 04:34 AM
I used to think diet was basic maths - if you reduced the calories in then you lost weight. that simple.
What I've realised is that when you eat is the most important thing.
I weighed 127 pounds, wanted to lose a few pounds, was eating 1250 cals per day in three meals - my weight didn't change at all.
I decided to forget about weight loss and try to build some muscle so increased to 6 small meals a day, approx 1650 cals per day - and my weight has effortlessly drifted down 4 pounds.
I've realised that regular food keeps my metabolism revved up, and my body no longer thinks it needs to hold on to it's fat stores.
Take a leap of faith and try it for a couple of weeks - you will be pleasantly surprised.
Don't forget that you may put on a pound or two when you first start eating properly - DON'T PANIC - this is you filling up your glycogen stores - the weight gain is water, not fat
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